Lesson 1
The Roots Of Eating – What You Were Taught About Food
In this opening lesson, we explore the early messages you received about food, weight, and your body. Many of our eating patterns were shaped in childhood—through family habits, emotional dynamics, and cultural beliefs. With gentle curiosity and compassion, this session invites you to uncover those unconscious patterns and begin the process of rewriting them.
Affirmations:
I am learning to listen to my body with kindness.
I release the food rules I inherited.
I am free to create a new, loving relationship with food.
Reflective question:
What did I learn about food, body, and emotions in my early life—and how might those lessons still be shaping my patterns today?
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Lesson 2
Emotional Eating – When Food Becomes Comfort
In this lesson, we explore the emotional roots of eating—how food can become a way to soothe pain, suppress feelings, or meet unmet needs. You’ll learn how emotional eating often begins as a survival strategy and how self-compassion, not control, is the key to healing it. This session offers a trauma-informed perspective to help you build awareness and gently reconnect with your true needs.
Affirmations:
I meet my emotions with compassion.
I trust my body's wisdom.
I am learning new ways to care for myself.
Reflective question:
What emotions or unmet needs might I be trying to soothe through food—and how can I begin to meet those needs more directly?
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Lesson 3
Fat As Protection – Your Body Is On Your Side
In this lesson, we explore a compassionate and often overlooked truth: sometimes, the body holds on to weight to protect us. Whether in response to trauma, stress, or emotional overwhelm, weight can become a boundary, a shield, or a sense of safety. This session invites you to consider your body not as the enemy, but as a wise protector—and to begin creating the internal safety that allows the body to gently let go.
Affirmations:
My body has always protected me.
I create safety within myself.
I allow my body to release what it no longer needs.
Reflective question:
In what ways might my body be trying to protect me through holding onto weight—and how can I begin to create more safety from within?
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Lesson 4
Authenticity And Alignment – Honoring What You Truly Feel
In this lesson, we explore the powerful connection between emotional honesty and physical well-being. When we live out of alignment with our truth—staying in relationships, roles, or routines that don’t serve us—our emotions often go unspoken, and our bodies carry the weight. This session invites you to see your emotions not as problems to fix, but as guidance, gently leading you back to yourself. Alignment begins with honesty.
Affirmations:
My emotions are valid. They are here to guide me.
I honor my truth, even when it’s uncomfortable.
I give myself permission to live in alignment with who I really am.
Reflective question:
Where in my life am I living out of alignment with my truth—and how might that be affecting my emotions, my body, or my relationship with food?
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Lesson 5
The Nervous System And Weight – Creating Safety From Within
In this lesson, we explore how your nervous system affects your body’s ability to let go of excess weight. When the body is stuck in survival mode—fight, flight, or freeze—it often holds on to weight as a form of protection. You’ll learn how chronic stress, emotional suppression, and overdoing keep your system dysregulated, and how safety is created through stillness, breath, honesty, and emotional flow. Real healing happens when the body feels safe enough to release.
Affirmations from this lesson:
I am safe to feel what I feel.
I create safety through stillness, breath, and honesty.
I give myself permission to move out of survival and into trust.
Reflective question:
What stress, fear, or emotional load might my body still be carrying—and how can I begin to create more safety in my daily life?
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Lesson 6
The Diet Industry And The Loss Of Trust
In this lesson, we explore how the diet industry has trained us to distrust our own bodies. After years of calorie counting, food rules, and low-fat fads, many of us lost the ability to tune in and ask the most important question: How does this food make me feel?
You’ll learn how diet culture disconnects us from ourselves—and how to begin reclaiming your power, your wisdom, and your relationship with food through simple awareness and trust.
Affirmations:
I stay connected to my power to make choices that support me.
I trust my body to guide me.
I am returning to myself, one choice at a time.
Reflective question:
In what ways have I given my power away to the diet industry—and how can I begin to rebuild trust with my body again?
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Lesson 7
Obesogens And Hidden Chemical Stress
This lesson explores a powerful but often overlooked piece of the weight loss puzzle: obesogens—environmental chemicals that disrupt hormones, slow metabolism, and signal the body to store fat. You’ll learn how these toxins are found not only in processed foods, but also in packaging, cookware, beauty products, and even household items. This session offers a gentle wake-up call: your weight may be impacted by more than food and movement—it may be your body’s wise way of protecting you. With simple, empowering steps, you can begin to reduce your toxic load and support your body in letting go.
Affirmations:
I release what no longer serves my body.
I support myself through awareness, not fear.
Each small choice I make helps my body feel safe to let go.
Reflective question:
Where might I be unknowingly exposed to obesogens—and what small shift can I make to support my body in releasing what it no longer needs?
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Lesson 8
The Liver – Your Detox Powerhouse
In this lesson, we explore one of the most overlooked—but vital—organs in your weight, energy, and hormone journey: your liver.
When overburdened, your liver can struggle to detoxify properly, leading to fat storage, hormonal imbalance, and low energy. You’ll learn how everyday toxins, processed foods, and even suppressed emotions—especially anger—can impact liver function. The good news? The liver is one of the only organs in the body that can regenerate. Through awareness, emotional release, and small nutrition shifts, you can begin to support it in powerful ways.
Affirmations:
I support my liver by releasing what I no longer need.
I am safe to feel, express, and let go.
My body thrives when I care for it with intention and truth.
Reflective question:
What might be overburdening my liver—and what’s one way I can support it physically or emotionally this week?
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Lesson 9
The Power Of Fasting
Fasting is one of the most natural, effective tools we have—not just for weight loss, but for healing. In this lesson, we explore how gentle fasting can support detoxification, balance hormones, restore gut health, and activate a powerful cellular repair process called autophagy. You’ll also learn how to work with different fasting windows, why hydration is key, and how to adapt fasting to your menstrual cycle. Fasting is not about restriction—it’s about remembering your body’s rhythm and creating space to heal.
Affirmations:
I honour my body’s rhythm and allow space for healing.
Fasting helps me release what I no longer need.
My body is strong, wise, and capable of transformation.
Reflective question:
How might experimenting with fasting—gently and intuitively—support my healing or weight journey right now?
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Lesson 10
Nourishing Your Body From The Inside Out
In this lesson, we explore the powerful connection between what you eat and how you feel—from energy and mood to cravings and long-term weight balance. You’ll learn how to structure meals to support stable blood sugar, why protein is essential (especially during fasting), how healthy fats support your hormones, and why micronutrients are the unsung heroes of sustainable health.
You’ll discover how slowing down, chewing mindfully, and fuelling with intention can transform not only your physical health but your emotional wellbeing, too.
Let this be your invitation to nourish your body with care, to move away from counting and controlling, and to start tuning in with trust.
Affirmations
I nourish my body with love, not fear.
I choose foods that energise and satisfy me.
My body knows how to heal and I support that healing with every bite.
Reflective question:
What is one small shift I can make to nourish my body better this week?
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Lesson 11
Healing The Gut – Rebuilding Balance From Within
Your gut is the foundation of your health—impacting everything from cravings and digestion to immunity and even intuition. In this lesson, you’ll learn how fasting, simple food shifts, and daily choices can help heal your gut and transform your relationship with food. As your microbiome begins to rebalance, cravings settle, energy returns, and your body starts to communicate more clearly.
Affirmations:
I support my gut with food, rest and compassion.
I trust the wisdom of my body.
As I heal, my cravings shift and my intuition grows clearer.
Reflective question:
What's one thing I can do this week to support my gut. And what's one thing I can begin to let go of.
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Lesson 12
Movement As Medicine
In this uplifting lesson, we’ll reframe movement as an act of self-care, not punishment. You’ll learn how to let go of old exercise rules rooted in guilt and discover how even simple movement—like walking, dancing, or strength training—can transform your mood, metabolism, and confidence. We’ll also explore how exercise supports hormonal balance, emotional regulation, and long-term health. Whether you’re just getting started or rekindling your love for movement, this session will help you reconnect to your body with joy and intention.
Affirmations:
I move my body from a place of love, not pressure.
My body grows stronger and more energised with each step I take.
Exercise is a gift I give myself—not a punishment or obligation.
Reflective question:
What type of movement makes me feel most alive, grounded, and joyful—and how can I include more of it in my week?
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Lesson 13
The Power Of Being A Woman
This special lesson is a gentle invitation to reconnect with your body’s natural rhythms. Whether you’re menstruating, perimenopausal, or postmenopausal, you’ll learn how to align fasting, movement, and self-care with the changing needs of your hormonal cycle. We’ll explore how each phase affects energy, cravings, emotions, and metabolism—and how to respond with more awareness and compassion.
Affirmations:
I honour my body in every season of life.
My hormones do not make me weak—they guide me back to myself.
I trust my inner rhythms. I support myself with compassion and care.
Reflective question:
What is one way I can honour my body’s current season.
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Lesson 14
The Heart of Your Journey
In this final lesson, we return to where all lasting transformation begins: self-love. Together, we explore the deeper motivation behind your journey—one rooted not in shame or pressure, but in care, clarity, and worthiness. You’ll be invited to reflect on your true “why,” honour how far you’ve come, and gently reconnect with the part of you that’s always been worthy of love. This is not an end—it’s a homecoming. A return to the most powerful truth of all: you don’t need to become someone else to feel good in your body. You just need to remember who you are.
Affirmations:
I am worthy of love, care, and nourishment — exactly as I am.
I choose to treat my body with kindness.
My journey is rooted in self-love.
Reflective question:
What is my deeper reason for wanting to lose weight — and how can I make sure it’s rooted in self-love?
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